[vc_row][vc_column][vc_column_text]Sex and exercise are both pleasurable and important parts of a healthy, balanced lifestyle, each with plenty of unique benefits. While exercise works wonders for your physical health, mood and stamina, it's also a fantastic way to improve your sex life. For starters, when you work out regularly, you'll feel stronger and more confident, but consistent activity also supports bodily systems that impact sexual performance—like cardiovascular health,
hormone regulation and even mental clarity.
What's more, a satisfying sex life can be a strong motivator to stay active. After all, knowing that a consistent exercise routine might lead to more enjoyable and fulfilling sexual experiences is pretty good inspiration to hit the gym, right? Seeing how your workouts can improve your stamina, flexibility, and confidence in bed creates a positive feedback loop: the better you feel, the more you’ll want to move, and the more you move, the better you’ll feel.
Can Exercise Improve Libido?
Exercise can impact your sex life in ways that might surprise you, including better stamina and moods.
Research clearly links physical fitness to improved sexual health. In fact, individuals—particularly women—who experience sexual dysfunction may be more motivated to exercise when they realize the benefits it can have on their sexual functioning.
Here's how working out can improve your performance and pleasure in the bedroom.
Boosts stamina and endurance
One of the most obvious ways exercise improves your sex life is by building stamina and endurance in your
cardiovascular system and muscles. When you’re physically fit, you can last longer and be more energetic while you're at it. Cardiovascular exercises, such as running or cycling, are especially effective for boosting heart and lung function, translating into greater endurance in bed.
Mike Masi, a Doctor of Physical Therapy and Strength and Conditioning Specialist, explains that a healthy cardiovascular system is crucial for sexual functioning. “Three of the six main physical causes of erectile dysfunction are linked to cardiovascular issues like heart disease and high blood pressure,” Masi says. Improving your heart health through exercise can help prevent these problems and keep blood flowing smoothly to all the right places.
Strengthens muscles for better positions
Strength training, of course, helps you get stronger and leaner, but it also makes it easier to get into more adventurous, creative and comfortable sexual positions. Exercises that target large muscle groups, like squats, lunges, bench presses, shoulder presses and deadlifts, are particularly effective for gaining the strength you need in all the right places.
“Let’s be real, sex is physical activity,” Masi points out. “If you don’t want to be limited to mundane and unimaginative sex positions, you’ll have to use your body, get creative and have fun!” Incorporating compound movements into your routine strengthens the muscles needed for various positions and improves your flexibility so you can move more freely and confidently.
Improves blood flow for stronger erections and arousal
Good circulation is crucial for sexual health, and exercise is one of the best ways to keep your blood flowing. Healthy blood flow
supports firmer erections in men and better clitoral and vaginal
arousal in women.
“Physical activity improves circulation, which aids in erections and influences vaginal lubrication and clitoral sensation,” says
Dr. Jessica Chellsen, a pelvic floor physical therapist. Regular exercise helps keep your blood vessels healthy and clear so that your sexual organs receive the oxygen-rich blood they need to function at their best.
Enhances mind-body connection
Keeping active is clearly a benefit for your physical body, but it also strengthens the connection between your
mind and muscles. This
mind-body connection can improve sexual satisfaction by making you more aware of how your body feels and responds to touch.
“Exercise enhances your awareness of your body, which can deepen your sexual experience,” Dr. Chellsen explains. She adds that certain exercises, particularly those that target the pelvic floor, can increase your ability to control and feel the muscles activated during orgasm.
Boosts confidence and reduces stress
You'll likely agree that when you feel good about yourself, you feel more attractive and more open to intimacy, so confidence is vital to a satisfying sex life.
Regular exercise is a natural confidence booster and
stress reliever that will help you feel more comfortable in your own skin. Improving your self-esteem in the gym can extend to more confidence in the bedroom.
Workouts
release endorphins and improve body image in ways that can help reduce anxiety and make it easier to enjoy intimacy.
“It’s been well established that exercise can manage your mental health and stress,” says Masi. And by reducing the mental barriers to sex, exercise opens the door to more relaxed and enjoyable encounters.
Exercises for Better Sex
Below are some targeted exercises that will increase your mobility, strength and endurance to take your sexual prowess to new heights. For bonus points, do these
exercises with your partner to build some heat.
Flexibility and mobility
These dynamic
stretches will wake up your hips, spine and pelvis for greater range of motion and better flexibility in bed. Using these movements
as a warm-up also helps connect your mind and body, which is key for sexual responsiveness. Dr. Chellsen recommends adding hip-opening exercises such as happy baby, pigeon pose and child’s pose.
Cat-Cow x 10 reps
To perform the Cat-Cow exercise, start on your hands and knees with a neutral spine. Inhale, tilting your pelvis back to lift your chest and gaze up (Cow Pose). Exhale, rounding your spine towards the ceiling and tucking your pelvis (Cat Pose). Repeat this flowing movement with your breath for 5-10 breaths to improve spinal flexibility and relaxation.
World’s Greatest Stretch x 5 reps (each side)
Start by stepping forward with your right foot into a deep lunge. Place your left hand on the floor for support, then twist your upper body and extend your right arm upwards. Return to the starting position and repeat the same movements on the opposite side.
Happy Baby x 60 seconds
Lie on your back with knees bent toward your chest, then grab the outer edges of your feet. Press your knees toward your armpits, keeping your feet flexed and your back flat on the floor.
Pigeon Pose x 30 seconds per side
From a downward-facing dog, bring one knee forward to rest behind your wrist. Extend the opposite leg straight back, lower your hips, and fold forward over your front leg.
Child’s Pose x 60 seconds
Kneel on the floor, sit back on your heels, and spread your knees apart. Bend forward, extend your arms out in front, and rest your forehead on the floor.
Better sex workout
The glutes are some of the most important muscles when it comes to sex, particularly for thrusting and overall stamina. Strengthening these muscles will allow for better control and more power during intimate moments. Plus, a stronger pelvic floor and glutes can increase pleasure, says Dr. Chellsen, who recommends glute bridges, marches and squats.
As well a strong core and stable shoulders also help with better performance in bed, helping with balance and endurance and making it easier to switch between different sexual positions.
Dumbbell Squats x 8 reps
Stand with feet shoulder-width apart, holding dumbbells at your sides. Lower into a squat by bending your knees and hips while keeping your back straight. Push through your heels to return to standing.
Lateral Lunge x 10 reps per side
Stand with feet wider than shoulder-width apart. Step to the side, bending one knee while keeping the other leg straight. Push back to the starting position and repeat on the opposite side.
Glute Bridge March x 30 seconds
Lie on your back with your knees bent and feet flat. Lift your hips into a bridge position and alternate lifting each knee toward your chest, keeping your hips raised.
Divebomber Pushups x 5 reps
Start in a downward-facing dog position. Lower your chest toward the ground while bending your elbows, then swoop forward, bringing your chest up and arching your back into an upward-facing dog. Reverse the motion to return to the starting position. These are tough, so only do as many as you can, adding reps as you get stronger.
V-Ups x 10 reps
Lie on your back with arms extended overhead and legs straight. Simultaneously lift your upper body and legs to form a “V” shape, reaching your hands toward your feet. Lower back down with control.
Seesaw Plank x 20 reps
Start in a plank position on your forearms. Push forward, shifting your body weight over your hands, then shift back to the starting position. Repeat the forward and backward motion.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="178713" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1728594444920{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/olly-lovin-libido"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="178712" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1728594457552{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/health-her-intimacy-multi-nutrient-support"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="178711" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1728594473176{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/gaia-herbs-male-libido"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
